Aeroplane Progression - Pulses

GOAL: Strengthen the back extensors of the spine

SET-UP: Prone

PROPS: No Props

REPETITIONS: 8x

DETAILS: Inhale lengthen through the spine and feel your shoulders move down your back. Exhale float the head up to a hover position, chin down and hands on the mat palms down. Inhale maintain the position, reaching energy out the pinky fingers that are on the mat. Exhale maintain abdominal connection, keep the head in the hover position and lift the arms. Hold the position and lower the arms an inch, lift back up an inch. Repeat. Inhale hold the position. Exhale lengthen the whole spine and arms back down to the start position